From Beginner to Bubka

[zachwinters156]

My junior year just came to an end with a slightly disappointing PR of 13'. I have recently began reading Launder's book From Beginner to Bubka and the book explains how to begin pole vaulting, session by session. I, however, have been pole vaulting for some time now and already have an understanding of the basics. Launder explains each step, emphasizing to strictly jump with a stiff pole. On the other hand, I do want to get back to the basics and relearn everything with more technical precision. What I have planned for the summer is to go back to a 4 left run, working on key aspects (such as a gradual pole drop, a free take off with hands extending up with the jump, springing off of my jumping foot focusing on having the sole of my foot point back down the runway, driving my knee and having a long trail leg, after a prestretch whipping the trail leg through with knee in right position, swinging all the way to inversion and cvering the pole) All of which are my focuses for now. As I get these aspects down, move on from there (working on the drive of the hips and the turning phase) and then gradually incorporating in into a longer run and ensuring that I do not lose these technical aspects. Is this the right way to go about training using the methods from this book or are there better ways to do it?

[powerplant42]

The "Adelaide approach" is tried and tested and proven... on film. The things altius has put in BTB are easy enough for most athletes to do repetetively on their own, which is unfortunately how most vaulters are in their training... without a coach! So yes, it is a great way to train in general. You will have to adapt the program to suit your specific technical needs (and equipment restrictions), meaning if your plant is particularly late you will have to focus more time and effort on that than other things... But this general plan is pretty much the way to go.

I would also recommend a 3 step rather than a 4.

I'm sure altius will be around shortly to endorse his system!

[zachwinters156]

I would also recommend a 3 step rather than a 4.

To straight pole? My plan was to bend from 4, starting off on a smaller pole, working my way up poles but making sure i keep my form and then move back a step and start that process over again. If you did mean straight pole, would you suggest that for just drills (which i do anyway) or for the entire practice?

[altius]

Both cheques are in the mail! But guys - dont forget words alone wont get you there -only thousands of repetitions of correctly executed drills will do that.

[powerplant42]

Zach - You'll have to figure it out while you're practicing. If you feel like you need to check the progress you're making in your 3 steps by going to 4, go for it.

But I will say that Petrov and friends are relentless about the 3 step stiff pole thing, especially in the sand pit. This is what he would use for his take-off test... You find your maximum grip from 3 (NO swing), lay your pole down in the box, and where your grip is at is where your full run take-off mark is (or should be/is able to be).

[baggettpv]

Powerplant,
Could you explain the relationship between the max grip from 3 lefts to the relationship with that and take-off location from full approach?

Rick Baggett
WSTC

[powerplant42]

The relationship is this: they are identical (or should be if the rest of the vault is "together"). Not sure if you were asking for more?

I'll take a shot at why the relationship is there.

This convenient relationship exists not by coincidence... 3 lefts out ("midmark") is where the pole drop speed ought to increase enough to put the vaulter's center of mass at the spot in the vaulter-pole system it will stay until take-off. The energy generated here is proportional to the energy generated in the full run in the same way that the energy in a jagodin on a stiff pole is proportional to the energy generated in a full jump on a properly flexed pole.

This is not a complete argument... I feel like I'm missing something key, but it's almsot quarter past 2 here in my timezone! Am I on the right track?

[baggettpv]

Close, but it"s comparative.

Rick Baggett
WSTC

[zachwinters156]

But I will say that Petrov and friends are relentless about the 3 step stiff pole thing, especially in the sand pit. This is what he would use for his take-off test... You find your maximum grip from 3 (NO swing), lay your pole down in the box, and where your grip is at is where your full run take-off mark is (or should be/is able to be).

I just measured where my stragiht pole grip is and it was about 10' 6"-8", which seems pretty low relative to what i've heard from others. I never really work to push that up though. I will spend some good time at my first vault practice of the summer today from a three trying to move that up (I definitely think i can get it well over 11') However, the relationship between striaght pole grip and take off point seems about accurate for me at least because 10' 6"-8" is about where i need to be taking off on the poles im on now.

Thanks for the advice, ill let you know how practice goes.

[powerplant42]

"Close, but it"s comparative."

You lost me here. Care to do some teaching?

[baggettpv]

Well.....
Tonight the Beginning Boys started and thru the take off test the highest they were able to hold was 3' 6" above the standing grip. The advanced boys (14' and up) are between 4'6" and 5'5". There is a direct correlationship for the skills.When you take the over standing measurement and relate it to the takeoff point the relationship kids mixed with other variables so the relationship becomes vague or inconsequential.
Our best is 6'6" (18' 3") and it is said that Bubka could go 8' plus some inches above his standing grip. So you figure how important this activity is on your athletes performance. Through the years I have kept track of this data and the relationship is correct.

Rick Baggett
WSTC

[zachwinters156]

Well.....
Tonight the Beginning Boys started and thru the take off test the highest they were able to hold was 3' 6" above the standing grip. The advanced boys (14' and up) are between 4'6" and 5'5". There is a direct correlationship for the skills.When you take the over standing measurement and relate it to the takeoff point the relationship kids mixed with other variables so the relationship becomes vague or inconsequential.
Our best is 6'6" (18' 3") and it is said that Bubka could go 8' plus some inches above his standing grip. So you figure how important this activity is on your athletes performance. Through the years I have kept track of this data and the relationship is correct.

Rick Baggett
WSTC

What do you mean by standing grip, and what type of drills and workouts do you suggest to help raise my straight pole grip?